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Squat, bench, DL & occasional running


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Awesome! Looking forward to reading it!

And dam nz looks amazing, there's a certain place on the isle of wight where you can see the sea in almost all directions, I should get a photo and get a "where you're from" thread going

You not posting all your lifts bud? Also.. Nice!! 130kg squat, that's badass for the 5/3/1 programme I've lowered squatting weight a fair bit

Yeah I will be, just haven't had the time and now I have about 4 or 5 sessions to type up. What a dumbass

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FRIDAY 14th DECEMBER

BODYWEIGHT: 143

TRAINING TIME: 9pm

DURATION: 70mins

WORKOUT COMMENTS: PRETTY MENTAL

WEEK: INSTINCTIVE

RESTING PULSE RATE: 46

APPETITE: CONSISTENT

MP3:

 

http://covers1.img-themusic-world.info/000/9/9450.jpg

 

PAUSED INCLINE BENCH

BAR x 10

88 x 10

132 x 4

154 x 3

176 x 3

200 x 3

132 x 8+2 (needed a 10sec pause between reps 8-10)

 

PARALLEL BOX SQUATS

BAR x 12

88 x 10

132 x 8

176 x 8

220 x 5

242 x 4

264 x 3 (really had to grind out the last two reps)

 

ATG SQUATS

176 x 6

132 x 10

 

HAMMER STRENGTH DL's

1PPS x 10

2PPS x 10

3PPS x 11

4PPS x 12 (crazy tough, seeing stars after this set)

 

CARDIO (COOLDOWN)

Bike - 12mins/level 5

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WEDNESDAY 19th DECEMBER

BODYWEIGHT: 141

TRAINING TIME: 8.30pm

DURATION: 70mins

WORKOUT COMMENTS: ANOTHER SOLID SESSION

WEEK: INSTINCTIVE

RESTING PULSE RATE: 48

APPETITE: GOOD

MP3:

 

http://www.metalkingdom.net/album/cover/d75/60464_joe_stump_revenge_of_the_shredlord.jpg

 

ATG SQUATS

BAR x 10

88 x 8

132 x 8

176 x 7

200 x 4

220 x 3

242 x 2

264 x 1

286 x 1

 

PAUSED BENCH

BAR x 10

110 x 8

154 x 6

176 x 7

 

CGBP

110 x 10

132 x 8

 

STIFF LEG D.BELL DL's

44 x 10

59 x 10

66 x 10

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FRIDAY 21st DECEMBER

BODYWEIGHT: 142

TRAINING TIME: 7pm

DURATION: 40mins

WORKOUT COMMENTS: QUICK SESSION w EASY WEIGHT

WEEK: INSTINCTIVE

RESTING PULSE RATE: 46

APPETITE: OKAY

MP3:

 

http://www.nawangkhechog.com/graphics/covers/M1109DCOVER.jpg

 

CLOSE GRIP CHINUPS

12

10

10

 

HALFWAY BENT-OVER B.BELL ROWS

BAR x 12

88 x 10

110 x 10

132 x 8

 

RAW DL's (NO BELT, CHALK etc)

132 x 10

132 x 10

220 x 6

264 x 6

308 x 6

308 x 6

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Thanks Ross, I'm just enjoying a few weeks of training what and when I want. Having said that I can't wait for January to get stuck into my new training programme, I need to bring my lifts up and kick some serious arse come April ~ take no prisoners!

 

Hey did that album I sent you the link to end up growing on you, you managed to have a few more listens to it?

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Thanks guys, and I must say that it's pretty mint suddenly having a load of kiwis in my log. Sweet as!

 

Well the weather forecast is looking like it's gonna be a bloody hot Christmas Day with us A few more days of training this week then we're heading down for a break at Lake Wanaka this weekend, it's stunning down there...

 

http://www.lakewanaka.co.nz/content/images/719/963x340cropjpg/View-Lake-Wanaka-town-new-zealand.jpg

 

We're renting a house for a week, looking forward to some time out from training and enjoying a few beers and some quality time with the whanau. I'll get some photos when we're there, but it's one of the places in NZ that is fairly untouched. Crystal clear water, lush forests etc etc. From what my wife has told me our house will have all the mod cons, but I'm really just looking forward to getting out for some long walks surrounded by nothing but nature and hanging out with my girls.

 

Then when I'm back it's game on again in the gym

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CHRISTMAS EVE

BODYWEIGHT: 142

TRAINING TIME: 9.15pm

DURATION: 50mins

WORKOUT COMMENTS: SHIT FELT GOOD TONIGHT

WEEK: INSTINCTIVE

RESTING PULSE RATE: 42

APPETITE: GOOD

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/4/45/Spawnofpossession_incurso_web.jpg/220px-Spawnofpossession_incurso_web.jpg

 

ATG SQUATS

BAR x 10

88 x 10

110 x 10

132 x 8

132 x 8

176 x 9

 

LEG PRESS

2PPS x 20

3PPS x 15

4PPS x 12

5PPS x 10

6PPS x 8

6.5PPS x 8

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Thanks, yes I am very lucky Michael. Beats living back in the UK any day !!

 

I've had a few PM's asking where is a good place to buy PL'ing gear like squat shoes, suits etc. Well there's a few around that are good (Ken Anderson is one of them), but this site has always been the best in terms of price, service and selection of products

 

http://img2.ymlp225.net/awc5_neweblogo.jpg

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BOXING DAY

BODYWEIGHT: 142

TRAINING TIME: 9pm

DURATION: 40mins

WORKOUT COMMENTS: ALL SETS FELT GOOD TONIGHT

WEEK: INSTINCTIVE

RESTING PULSE RATE: 44

APPETITE: GREAT

 

BENCH NIGHT

 

INC. D.BELL PRESS

44 x 12

53 x 10

62 x 10

 

PAUSED BENCH

BAR x 10

110 x 8

154 x 6

1 x BOARD PRESS

176 x 4

200 x 3

220 x 2

232 x 2

 

281667_10151221779928720_1763090878_n.jpg

 

PAUSED BENCH (LOSE THE BOARD)

176 x 6+1

132 x 8+2

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